4 Hal Menuju Jantung Sehat dan Hidup Bahagia
Jantung sehat adalah sebuah nikmat Tuhan yang tak terkira besarnya. Dengan kesehatan jantung kita bisa melakukan apapun yang kita inginkan, seperti bekerja, beribadah, makan enak, minum, bercanda dan lain sebagainya.
Punya uang banyak juga ga bakalan enak kalo sakit jantung. Alih-alih nginep di hotel dengan pelayanan yang baik, malah nginep di rumah sakit. Meskipun sama-sama mampu bayar, aku lebih milih nginep di hotel daripada rumah sakit. Untuk itulah namanya kesehatan jantung itu perlu dijaga. Punya uang banyak tetep aja ga enak kalau sakit, apalagi kalau ga punya uang, tambah sengsara. Kebayang, kan? Hehehe.
Jantung sehat dapat dipelihara dengan cara yang lebih mudah dan murah, jika dibandingkan kalau sudah sakit. Keluarin duit dengan jumlah yang sama, buat investasi dan buat denda tilang kan beda hasil akhirnya. Semacam itulah hakikat menjaga kesehatan jantung kita. Kalau menurut aku, hal-hal berikut yang dapat membuat kita jantung kita lebih sehat dan hidup kita lebih bahagia.
Jantung Sehat #1: Manajemen stress
Cara terbaik untuk membuat jantung kita sehat dan hidup kita bahagia adalah manajemen stress. Hal yang satu ini tidak bisa kita hindari, yang bisa kita lakukan hanya mengendalikannya. Di zaman yang serba cepat ini, rasa stress kita seringkali meningkat dan menurun dalam waktu yang singkat pula. Macet, stress. Pekerjaan belum kelar, stress. Dan banyak hal lain bisa bikin kita stress. Ada baiknya itu dikendalikan dengan mengalihkan perhatian.
Stress itu meningkatkan hormon adrenalin dalam tubuh, membuat jantung bekerja lebih keras. Ada hormon-hormon lainnya juga yang membuat kinerja organ meninggi. Pada situasi tertentu, stress merupakan mekanisme pertahanan diri manusia, namun jika terus-terusan stress, ya nggak bagus buat kesehatan. Lha kalau jantung jadi merasa lelah dan pengen istirahat atau pengen liburan, gimana? Matilah kau!
Relax dulu sebentar, bekerja jangan stress. Credit: ericgoldsteinphd.com
Akhir-akhir ini kan jogja macet tuh dimana-mana. Supaya ga stress kalo kena macet, biasanya aku mengalihkan perhatian dengan liatin sekitar. Entah orang-orang, entah billboard, dan/atau lainnya. Berhubung aku ini orangnya kepo, jadi gampang banget mengalihkan perhatian dari macetnya jalan ke plat nomor kendaraan lain yang menurutku lucu atau apalah yang semacam itu.
Selain dengan mengalihkan perhatian, kita juga harus move on. Misalnya masalah mantan. Ndak usahlah bikin meme-meme “maafkan aku mantan”. Lha kalo dibales sama mantan dan lebih keren dia, stress pula nanti. Move on gitu, ga usah lagi diinget-inget masalah mantan. Fokus pada apa yang kita dapat hari ini dan apa yang kita persiapkan di masa depan. Masa lalu itu sejarah, ga usah baper, pelajari saja supaya ga bikin kesalahan yang sama lagi.
Jantung Sehat #2: Makan makanan sehat
Makanan yang sehat itu artinya baik dalam kuantitas maupun kualitasnya. Secara kuantitas, makan jangan terlalu banyak. Gizi harus seimbang tetapi jumlahnya jangan banyak, porsi kuli gitu. Makan banyak itu tidak baik karena membuat pencernaan bekerja terlalu keras. Makan terus menerus juga tidak baik, sama tidak baiknya dengan makan terlalu banyak. Makan banyak itu menaikkan kadar gula darah di dalam tubuh.
Trus apa hubungannya makan banyak atau terus menerus dengan jantung? Ya tentu saja ada. Lha menurut kalian organ pencernaan ga butuh energi? Darimana dapet energi? Ya darah, lah. Trus darah yang mompa siapa? Jantung kan? Otomatis kalau kebutuhannya tinggi, mompanya juga lebih kenceng dong. Lha kalau kamu terus menerus makan selama 18 jam kayak kambing atau sapi kan kasihan jantung kalian. Organ kita kan tidak didesain untuk itu, kawan. So, be wise, makan secukupnya saja.
Contoh bahan makanan sehat. Credit: rianika.com
Selain kuantitasnya dijaga, makan itu kualitasnya dijaga juga. Kesehatan jantung juga bergantung dari asupan lemak kita. Kalau aku sih sudah kurang lebih 3 tahun tak lagi menggunakan palm oil atau minyak sawit untuk menggoreng. Aku beralih menggunakan minyak kelapa. Memang lebih mahal sedikit, tapi dari segi citarasa dan kesehatan lebih baik. Walaupun masih menjadi perdebatan, namun dari pengalaman melihat secara fisik, minyak kelapa itu lebih baik, tidak mudah teroksidasi dan berubah warna ketika dipanaskan.
Mengurangi sebanyak mungkin makanan yang digoreng karena mengandung lemak sih keharusan, tapi menambah asupan lemak tak jenuh terutama dari bahan nabati itu hal yang wajib dan dibenarkan. Sebagai contoh lemak tak jenuh nabati itu dari kedelai (entah tempe termasuk atau tidak), almond, alpukat, dan beberapa jenis kacang-kacangan. Nah, itu makanan enak-enak semua, bisa bikin jantung sehat. Cuma yang ga enak di dompet sih, mahal soalnya. 🙂
Ini lho yang namanya Almond. Mahal coy! Credit: infokuberita.com
Selain masalah lemak, jangan lupakan masalah bumbu dan penyedap makanan. Seperti garam dan MSG. Jangan banyak garam dan jangan konsumsi MSG. Ga baik bagi jantung kalian karena membuat darah menjadi lebih kental sehingga lebih sulit dipompa. Kalau ga percaya, tanya tuh dokter yang kalian kenal. Oh ya, ngomong masalah MSG, sekarang sudah ga ada lagi MSG/monosodium glutamat di makanan kemasan, tapi ganti nama jadi mononatrium glutamat. Jangan ketipu ya, udah seneng makanan bebas MSG, tapi sama aja, tetep ada, cuma ganti nama. 🙂
Jantung Sehat #3: Olahraga yang teratur dan tidak merokok
Nah, bagian ini nih yang susah. Aku sendiri aja belum bisa benar-benar teratur. Meskipun begitu, jangan anggap ini nasehat angin lalu ya. Soalnya olahraga itu bener-bener penting bagi kesehatan jantung. Musuh dari olahraga itu rasa malas. Namanya manusia, sudah tahu penting, masih aja banyak alasan buat ngelakuinnya. Hm, bukan kalian sih, ini teguran buat diriku sendiri. Hehehe.
Lari adalah olahraga, tapi bukan lari dari kenyataan. Credit: simpleeconomist.com
Olahraga itu penting karena tubuh kita memang harus bergerak untuk melatih jantung bekerja sedikit lebih berat secara rutin. Namun jangan salah olahraga ya. Olahraga itu seharusnya membuat tubuh kita segar, bukan melelahkan. Kalau olahraga dan jadi lelah, berarti cara kita berolahraga yang salah, atau mungkin karena tidak rutin melakukannya. Biasanya sih kalau olahraga itu hari pertama dan kedua akan terasa lebih berat, selanjutnya akan lebih ringan.
Mengenai rokok, ah, kalian sudah tahu bagaimana buruknya bagi kesehatan, kan? Lagipula aku juga ga menemukan pencerahan dari kenapa orang suka banget sama tembakau yang dibakar itu. Padahal itu asapnya bikin nafas sesak. Sudahlah, bakalan banyak yang baper kalo ngomongin rokok. Ngebahas rokok itu sudah seperti membahas perdamaian dunia, bisa panjang banget. Yang jelas sih aku ndak ngerokok dan ga merekomendasikan rokok. Titik. Habis cerita.
Jantung Sehat #4: Minum suplemen jika diperlukan
Kalau masalah suplemen buat kesehatan jantung, aku cukup akrab nih. Sejak kecil sudah dikasi minum minyak ikan, itu lho yang kapsulnya bening dan harus digunting ujungnya buat diminum. Ajegile, agak amis-amis gitu. Katanya minyak ikan itu mengandung DHA dan Omega 3, baik untuk kesehatan jantung dan kinerja otak. Sehubungan dulu keluargaku nggak mampu beli ikan salmon atau almond, mungkin itu gantinya kali ya. Hehehe.
Untuk suplemen di beberapa waktu terakhir ini, tiap hari aku minum satu kapsul Superba Krill Oil. Itu lho suplemen dari saripati Krill, binatang yang hidup di kutub utara. Tentang Krill Oil ini sudah aku bahas dalam artikel yang lalu. Memang sih belum lama, jadi belum tahu hasilnya seperti apa. Cuma saja yang terasa adalah bangun pagi menjadi lebih “ringan” aja. Nanti deh kalau sudah 30 hari akan coba tes gula darah dan tekanan darah, deh.
Minum suplemen itu memang tidak wajib, apalagi harganya juga nggak murah. Jadi ya seperlunya saja. Kalau secara faktual memang dibutuhkan, tidak ada salahnya menebus beberapa botol suplemen seperti Superba Krill Oil ini. Ambil aja perbandingan biaya rumah sakit kalau kalian sakit jantung, pasti harga suplemen tidak akan terasa mahal lagi. Ditambah lagi kalau sakit itu rasanya tidak enak. Ya, kan?
Oke, rasanya cukup segitu ya hal-hal yang bisa membuat jantung sehat dan hidup bahagia. Mungkin ada yang mau menambahkan?
Artikel ini diikutkan dalam Kompetisi Blog H2 Kalbe Farma periode 18 April-18 Mei 2016.
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